Regular exercise is a predominant factor that has an enormous effect on your overall health and especially heart health. Our body requires regular exercise to function at the optimum and to strengthen and tone the muscles. Your heart is also a muscle, and an active life aids in improving these vital muscles that are a prerogative for a healthy life. Any exercise that pumps your heart every day can be tremendously beneficial to heart health.
The modern sedentary lifestyle is the primary cause of the rising number of patients with heart diseases all over the world. The unhealthy fast food and junk food habits, abnormal amounts of stress, and complete lack of exercise are some of how modern life destroys heart health. You do not need to be an athlete to be able to perform beneficial physical exercise. Even walking for half an hour every day has astounding health benefits.
The adults who do not take part in physical activities are twice as likely to incur heart disease as against those who regularly engage in exercises. Consult with your doctor beforehand to check your body health and get advice on the intensity of physical activities that will be most beneficial for you. It may be dangerous to overexert yourself beyond the capabilities of your physical condition. This article brings to you the three kinds of exercises that boost heart health.
3 Kinds Of Exercise That Boosts Heart Health
1. Aerobic or Cardio Exercises
All aerobic or cardio exercises are beneficial for your heart muscles as they tone the muscle and keep it in perfect working condition. All aerobic exercises get your heart rate up over a prolonged duration, which results in a lowering of blood pressure. You can also lower the risk of suffering from type 2 diabetes and high blood pressure by participating in aerobic exercises.
You can perform any type of cardio exercises as per your likings such as brisk walking, swimming, hiking, jogging, cycling, running, and many more. However, you must consult your doctor before commencing on engaging in intense exercises and get the approval on your health status. You need to perform these exercises for a minimum of 4 to 5 days a week.
You can also interchange the type of exercise so that you do not fatigue just one muscle group and lower the risk of injury. You can also avoid the boredom from performing the same type of exercise over and over again. If you love engaging in rigorous physical activity, you may consider high-intensity interval training or HIIT, which involves intense bursts of exercise and short intervals of rests.
This form of exercise can quickly burn through the glycogen reserves in your muscles and help in burning up your fat reserves. Steady running is also another intense exercise in which you can perform runs at maximum intensity for 10-second intervals. If you are not capable of performing such high-intensity workouts, you can opt for brisk walking instead.
Participating in brisk walking for even half an hour per day can make a big difference in the cost of your healthcare. Brisk walking can provide most of the benefits of a rigorous exercise, and according to the National Runners And Walkers Health Study, walking for one hour a day can reduce the chance for heart disease by over 9 percent. Brisk walking can get your heart pumping at 50 to 70 percent of the maximum heart rate and you can gradually keep pushing your self to more intense exercises.
2. Strength Or Resistance Training
Strength training is a basic form of exercise that you must do along with the cardio exercises. These exercises help reduce the bad cholesterol levels while increasing the good cholesterol levels. Strength training also lowers the chance of a stroke or heart attack. According to the American Heart Association and the Centre For Disease Control, you need to engage in at least two days of strength training a week, which is not consecutive days.
Strength training is integral in building all your major muscle groups, such as the muscles on your abs, shoulder, chest, back, hips, legs, and arms. Contrary to popular belief, you can participate in strength training without going to the gym by engaging in exercises such as pull-ups, push-ups, sit-ups, lunges, and more. You can also use accessories such as resistance bands and free weights.
Strength training exercises will generally require you to perform them in several sets, with each set having many repetitions of the exercise. Resistance training helps in reducing your fat reserves and making you slimmer while building more lean muscle mass. Thus you can lower the risk of heart problems while building an attractive and powerful body by performing these exercises.
You must provide enough time between the days that you do strength training to allow the muscles in your body to recover from the straining in the previous session. Resistance training also aids in improving the strength of joints and bone health. You can consider using Turanabol for enhancing the efficiency of your exercises by allowing you to perform better.
3. Flexibility and Stretching Exercises
Stretching exercises such as yoga are essential to prevent muscular injuries and ensure that your joints are free from pain. It is imperative to perform warming up and cooling down routine before and after you engage in physical exercises.
Yoga is another form of exercise that can tone your entire muscular and skeletal system while increasing your heart rate with light exercise routines. These are beneficial for heart health as you get the benefit of exercising while maintaining calm throughout.
Exercise also helps to keep your weight under control with the obesity rates in the cities around the world spiraling to historically high figures. It also helps in mitigating and preventing high blood pressure, high blood sugar levels, and cholesterol that are critically dangerous factors to your heart health. You must set apart some time for exercising, especially if you already have some heart conditions.
According to the recommendations of the Center for Disease Control and Prevention, every adult must engage in a minimum of 2 hours and 30 minutes of exercise every week to maintain optimal heart health. If you find it difficult to divert so much time to physical activities, you can instead opt for rigorous training for shorter periods. You do not need to push yourself to the limit with exercises, and even moderate exercises can give positive benefits to your heart health.